We are sitting at home or in our car feeling stressed. Why? Why does this arise in us? Where does it come from, and most importantly how can we make it stop? Predictably, these unanswered questions can intensify our anxiety. Sometimes it feels impossible to identify where these feelings are coming from, which in turn causes us to feel helpless in stopping the inner turmoil.     
So, let’s take a breath. 
Really, stop and take a deep breath in, then a deep breath out before reading further.                                 Ah, better. 
We can all give ourselves a break by simply consciously breathing deeply.  This is an important tip to remember, especially when we can’t pinpoint where our anxiety stems from. Deep-breathing works to help relieve our anxiety in the moment for several reasons.  

First, deep breathing increases the levels of Dopamine in our bodies, which produces an overall calming effect, irrespective of the cause.  In addition, Dopamine strengthens the qualities of the Parasympathetic Nervous System and heart-brain coherence, which is closely tied to strengthening the cardiac vagal tone.  Strong vagal tone is associated with the physiological foundation of emotion, such as emotional regulation, psychological adaptation, emotional reactivity and expression, and empathic responses. In other words, It helps to regulate your emotions by lowering your heart rate, blood pressure, and cortisol, inducing a sense of calm and relaxation.

Deep breathing can also increase the levels of Serotonin in our brains.  Often referred to as the “feel-good hormone” because it acts as a chemical messenger to the brain, boosting one’s mood and stabilizing emotions.

Well-known Harvard researcher Herbert Benson wrote the book “The Relaxation Response” (1975), where he conducted scientific research to show that short periods of focused breathing could alter the body’s stress response. In his latest book, “Relaxation Revolution”, (2011) his research indicates that breathing can even change the expression of genes and alter the basic cellular activity of the mind.

Deep breathing is the perfect non-pharmacological intervention that can help to reduce your anxiety, no matter where you are or what the cause might be.  By communicating directly with the emotional centers in your brain, by breathing deeply, you can help yourself to reduce stress and anxiety. So, the next time you feel overwhelmed, try this natural approach to bringing yourself back into balance. 

In our next blog we will offer several simple deep breathing exercises. By incorporating one (or all) of these short breathing practices throughout your day you will be better prepared to reduce the negative impacts of stress and anxiety.  

Benson, H., & Klipper, M. Z. (1975). The relaxation response (p. 240). New York: Morrow.

Benson, H., & Proctor, W. (2011). Relaxation revolution: The science and genetics of mind body healing. Simon and Schuster.

Guz, A. (1997). Brain, breathing and breathlessness. Respiration Physiology. V 109, 197-204.

Sakakibara M. & Hayano J.(1996). Effect of slowed respiration on cardiac parasympathetic response to threat. Psychosom Med. V 58: 32-37